Wednesday 180411

RX’d
High Hang Clean 5×2 for
Quality
 
8 Rounds for Time:
20 Medball Russian Twist* (20/14)
10 Box Jump (24/20)
10 Ring Dip
Level II
High Hang Clean 5×2 for
Quality
 
8 Rounds for Time:
15 Medball Russian Twist* (20/14)
10 Box Jump (20/16)
10 Assisted Ring Dip
Level I
Hang Power Clean 5×2 for
Quality
 
8 Rounds for Time:
20 Medball Russian Twist* (14/8)
10 Box Jump (16/12)
10 Box Dip

Post times to comments.

Notes:
*Over-and-back is 2 reps.

Tuesday 180410

RX/Performance

A.

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
Station 2: Handstand Walk x 10 meters
Station 3: Barbell Roll-Outs x 12-15 reps

B.

Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings (53/35)
Minute 3 – 10 Dumbbell Thrusters (55/35 lbs)
Minute 4 – 12 Ring Dips
Level II

A.

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Low Ring Muscle Up Progression x 3-4 reps
Station 2: Handstand Wall Runs x 10 meters
Station 3: Barbell Roll-Outs x 12-15 reps

B.

Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings (53/35)
Minute 3 – 10 Dumbbell Thrusters (40/25)
Minute 4 – 12 Box Dips
Level I/Fitness

A.

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 6-8 Rolls to Candlestick
Station 2: 45-60 second Nose-to-Wall Handstand Hold
Station 3: Barbell Roll-Outs x 12-15 reps

B.

Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Dumbbell Thrusters
Minute 4 – 8-12 Box Dips
Programming Notes:
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Monday 180409

RX/Performance

A.

Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 3 reps @ 32X1
 
 
 
 
 
 
 
 

B.

Four sets of 3-minute sprints of*:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
Level II

A.

Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 3 reps @ 32X1
 
 
 
 
 
 
 
 

B.

Four sets of 3-minute sprints of*:
“Mary”
5 Handstand Push-Ups
10 Assisted Pistols
15 Pull-Ups
Level I/Fitness

A.

Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Goblet Squat x 6 reps @ 32X1
Station 2 – Landmine Press (Left) x 8 reps @ 21X1
Station 3 – Goblet Squat x 6 reps @ 32X1
Station 4 – Landmine Press (Right) x 8 reps @ 21X1
Station 5 – Prone Plank Hold x 40 seconds

B.

Four sets of 3-minute sprints of*:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Programming Notes:
*Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

Click here

Monday 180409

RX’d
Back Rack Lunge
2-2-2-2
 
8 Tabata Intervals of
Push Press (75/55); then
8 Tabata Intervals of
Double-under
Level II
Back Rack Lunge
6-6-4-4-4-2-2-2-2
 
8 Tabata Intervals of
Push Press (75/55); then
8 Tabata Intervals of
Double-under
Level I
Back Rack Lunge
6-6-4-4-4-2-2-2-2
 
8 Tabata Intervals of
Push Press (65/45); then
8 Tabata Intervals of
Penguin Flap

Post times to comments.

Sunday 180408

RX/Performance

A.

“Nancy”
5 RFT:
400m run, 15 Overhead Squats 95/65
Level II

A.

“Nancy”
5 RFT:
400m run
15 Overhead or Front Squats 75/65
Level I/Fitness

A.

“Nancy”
5 RFT:
400m run
15 DB Squats 

Sunday 180408 – Partner Workout

RX’d
EMOM for 12 Minutes
Min 1: 2×3-5 Weighted Pull-up
Min 2: 40 sec Grasshopper
Min 3: Handstand Push-up Practice
 
3 Rounds for Time*
20 Dumbbell Box Step-up (55/40 to 24/20)
12 Bar Muscle-up
45 Calorie Row
Level II
EMOM for 12 Minutes
Min 1: 2×3-5 Strict Pull-up
Min 2: 40 sec Grasshopper
Min 3: Handstand Push-up Practice
 
3 Rounds for Time*
20 Dumbbell Box Step-up (40/30 to 20/16)
12 Jumping Bar Muscle-up
45 Calorie Row
Level I
EMOM for 12 Minutes
Min 1: 2×3-5 Assisted Pull-up
Min 2: 30 sec Grasshopper
Min 3: Handstand Push-up Practice
 
3 Rounds for Time*
20 Dumbbell Box Step-up (35/20 to 16/12)
12 Toe-to-Anywhere
12 [Assisted] Push-up
35 Calorie Row

Post times to comments.

Notes:
*Partner share the work, one working at a time.

Saturday 180407

“Paul” or “Battling Bastards of Bataan”

Most Americans know that on 7 December 1942, the Empire of Japan attacked Pearl Harbor and other US Military installations on Hawaii. Most are not aware that on the same day, Japan launched an all out attack on the US protectorate territory in the Philippines, which culminated with a full amphibious landing on Luzon Island and eventual seizure of Manila and the entire archipelagic territory. In his famous phrase, Douglas MacArthur promised “I shall return,” but not all of his troops left with him. Thousands remained on Luzon, fighting for months in a vain attempt to delay the Japanese onslaught, with dwindling supplies and no hope of support from the US, given Japanese dominance of the sea and air. The troops who fought this hopeless action came to call themselves the “Battling Bastards of Bataan” and have identified with the poem below, written by one of their own:

We’re the Battling Bastards of Bataan,
No mama, no papa, no Uncle Sam,
No aunts, no uncles, no cousins, no nieces,
No pills, no planes, no artillery pieces,
And nobody gives a damn!

On 9 April 1942, four months after the campaign began, the command of the forces on Luzon Island ordered all troops under its command to surrender, leaving 15,000 Americans and around 60,000 Filipino troops to the mercy of the Japanese Army. But the lack of mercy was the infamous hallmark of the Japanese Army, as the prisoners would find out during the Bataan Death March, the 100-mile forced foot movement from the southern tip of the Bataan Peninsula to Camp O’Donnell in the northern part of the island of Luzon. Many were beaten, bayoneted, shot, or decapitated by Samurai sword during the grueling march, and they were given almost no food or water for four days. The prisoners, many already in a weakened and diseased state from four months of harsh jungle combat, succumbed by the hundreds during the trek, only to find even more inhumane conditions in the hastily established POW camp at O’Donnell. Many prisoners recounted one of their most impactful memories of arriving at the camp, addressed by the camp commandant through an interpreter, who told them: “if you think you are fortunate to have survived the trip here, I tell you the lucky ones are already dead.”

American prisoners suffered years of captivity and the cruelest treatment, with inadequate food, medicine, sanitation, and shelter, forced to work as slave labor to feed the Japanese war machine in all parts of their expansive empire. To move the prisoners from place to place, the Japanese crammed the POWs into the cargo hold of transport vessels, which they did not mark as POW ships, in violation of the Geneva Conventions. American submarines and aircraft would strike the ships, which came to be called “hell ships” due to the horrific conditions on board, sinking many and causing the unnecessary deaths of thousands of American and allied prisoners. Major Paul Schurtz, Cavalry and Coast Artillery officer from the New Mexico National Guard, was one of the men killed in this manner. After almost two years of captivity, he was a prisoner on board the Oryoku Maru, a Japanese transport ship, along with 1600 American and allied prisoners bound for the Japanese held island of Taiwan. The ship was struck by American bombs in Subic Bay, killing around 200 and sending the rest into the water to swim for their lives. The survivors who made it to shore were later put on other hell ships and moved to locations such as Manchuria and main islands of the nation of Japan to work as slaves in mines and factories.

Throughout the years of captivity, the soldiers surrendered in the opening chapter of that long war kept hope in their hearts, and longed to return to their beloved country and families. Largely forgotten in the tales of victories and optimism after the end of the war, the story of those who could not be resupplied, the forlorn “Battling Bastards of Bataan” must be retold by those who are determined to “never forget.”
Today, we honor Paul, and we remember those who fought and suffered alongside him.

RIP Paul.

RX/Performance
4 Turkish Get-ups (70/50)
9 Muscle-ups
19 Squat Cleans (135/95)
42 Burpees
400m Carry 20/14lb Ball and 70/50lb DB
9 Power Snatch (135/95)
2 Rope Climbs
19 Push-Jerk (135/95)
45 Wallballs (20/14 to 10ft)
400m Carry 20/14lb Ball and 70/50lb
Level II
4 Turkish Get-ups (55/35)
9 Strict Pull up/Pull up
19 Squat Cleans (115/75)
42 Burpees
400m Carry 16/8lb Ball and 55/35lb DB
9 Power Snatch (115/75)
2 Rope Climbs
19 Push-Jerk (115/75)
45 Wallballs (16/8 to 10ft)
400m Carry 16/8lb Ball and 55/35lb DB
Level I/Fitness
4 Turkish Get-ups (30/20)
9 Pull-up/Assisted Pull up
19 Squat Cleans (75/55)
42 Burpees
300m Carry 216/8lb Ball and 30/20lb DB
9 Power Snatch (75/55)
2 Rope Climb Attempts or Pull to Standing
19 Push-Jerk (75/55)
45 Wallballs (16/8 as high as you can)
300m Carry 20/14lb Ball and 30/20lb DB

Saturday 180407

RX’d

2 Rounds for Time

5 Rounds of
-5 Pull-up
-10 Push-up
-15 Squat; then
3 Rounds of
-12 Deadlift (155/105)
-9 Hang Power Clean (155/105)
-6 Jerk (155/105); then
Run 1 Mile

36:00 Time Cap
Level II

2 Rounds for Time

5 Rounds of
-5 Assisted Pull-up
-5 Push-up
-15 Squat; then
3 Rounds of
-12 Deadlift (115/85)
-9 Hang Power Clean (115/85)
-6 Jerk (115/85); then
Run 1 Mile
Level I

2 Rounds for Time

5 Rounds of
-5 Assisted Pull-up
-10 Assisted Push-up
-10 Squat; then
3 Rounds of
-12 Deadlift (75/55)
-9 Hang Power Clean (75/55)
-6 Jerk (75/55); then
Run 1200m


Bitnami